Warm Up: :30 Each Move
Wall Sit
Plank Taps
Flutters
Glute Bridge
MedBall Press
*repeat at :20 and :10 Each
Performance:
21-15-9
Body Weight Bench Press
1.5 Body Weight Deadlift
*Scale to a weight you can hit an unbroken set of 10 on
AMRAP x 10 Min
21 Push Up
15 Wall- Ball
9 TTB/ Hanging Knee Raise
Fitness:
10-9-8-7-6-5-4-3-2-1
Db Incline bench press
1 way prowler Sprint
EMOM x 15 Minutes
1) 10/8 Cal
2) 7 Single DB “Lunge-Lunge-Squat”*
3) 10 Box Jump/ Step Up
*1 Rep = Right Side Lunge + Left Side Lunge + Squat